Workout of the Day


February 7, 2019

Sport

A: Ladder Drills

B. Metcon (Time)

In teams of 2 —
4RFT:
1: 300m Row
2: Plank
1: 20 Alt MB Push Ups
2: 6" Hold
1: 5 DLs 275/185
2: Bar Hang

*One partner will do "1" while the other partner does "2" then switch before moving on.

C: ROMWOD if time


Performance

A: Ladder Drills

B. Metcon (Time)

In teams of 2 —
4RFT:
1: 300m Row
2: Plank
1: 20 Push Ups
2: 6" Hold
1: 5 DLs 185/125
2: Bar Hang

*One partner will do "1" while the other partner does "2" then switch before moving on.

C: ROMWOD if time


A. Ladder drills - We will run through several drills on the agility ladder led by the coach.

B. The conditioning workout will be a partner workout in teams of two. One partner will do the exercise listed after the number "1" while at the same time, the other partner is doing the exercise associated to number "2". Once the team member is done with "1" the team members will switch exercises before moving to the next set of exercises. 

This will be scored by the time it takes a team to complete four total rounds.

C. We will do a ROMWOD session after the conditioning workout if there is time.